Camargo Training: Week 5

You can find Week 1 here!

You can find Week 2 here!

You can find Week 3 here!

You can find Week 4 here!

Monday

Snatch

2 @ 80%

1 @ 83%

1 @ 85%

1 @ 88%

Back Squat

2 rounds of:

3 @ 80%

2 @ 85%

1 @ 90%

Mid-hang Muscle Snatch

5x3 for quality

Back Extensions

75 reps with the bar

Tuesday

Any Hang Squat Clean

2RM without releasing the bar

Clean Pulls

4x3 @ 110%

Pause Jerk, with 1 second pause in the dip

2x2 @ 75%

2x1 @ 80%

2x1 @ 85%

Wednesday

Rest

Thursday

Power Clean

2 @ 80%

2 @ 85

4x1 @ 90%

Clean Grip RDL

3x3 @ 110%

Front Squat

2 rounds of:

3 @ 80%

2 @ 85%

1 @ 90%

8 Second Overhead Squat (6 second descent, 2 second pause)

5x2 @ 30%

Core Circuit

AMRAP 10 minutes:

5 GHD sit ups

7 bakc extensions

9 toes to bar

11 russian twists

Friday

Snatch

2 @ 80%

2 @ 83%

1 @ 85%

1 @ 88%

1 @ 90%

2x1 @ 93%

Clean & Jerk

(2+1) @ 80%

1 @ 85%

1 @ 83%

1 @ 88%

1 @ 85%

2x1 @ 93%

Strict Press

4 @ 50%

3 @ 53%

3x3 @ 55%

Saturday

Back Squat

2x3 @ 80%

2x2 @ 85%

2x1 @ 90%

Free Day Exercises!

Choose any lift or exercise you want to perform and hit it for any combination of sets and reps you want, as long as you don’t max out or fail!

Sunday

Rest

Coach Daniel Camargo, founder of Oly Concepts, author of Olympic Weightlifting: Cues & Corrections, is a U.S. Senior International Coach frequently assigned as a Team USA coach at various international competitions - Instagram: @camargo_oly, Website: www.olyconcept.com, Facebook: www.facebook.com/olyconcepts